Exercise during Pregnancy

During pregnancy exercise is very important. Labor is enhanced if you are physically fit. It is important that you prepare for labor during your pregnancy by setting up a regular exercise routine. Pregnancy exercise improves circulation, stamina and balance. But make sure that it's safe for you to exercise during your pregnancy. You may have a medical condition that would make exercise harmful to you or your baby so discuss your exercise plans with your doctor or other health care provider early on. If your doctor approves, you can start exercising at a level that does not cause pain, shortness of breath or excessive tiredness. You may then slowly increase your activity. If you feel uncomfortable, short of breath or very tired, you should reduce your exercise level. Exercise for pregnant women need not be strenuous. In fact, a nice brisk walk, swimming, stationary cycling, low impact aerobics and yoga are some of the best forms of pregnancy exercise. Avoid long periods of standing.

Advantages of Exercising During Pregnancy

Undoubtedly, exercise is a big plus for both you and your baby . Exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins but also appropriate exercise can:

·         relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs.

·         reduce constipation by accelerating movement in your intestine

·         prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating fluid in your joints

·         help you sleep better by relieving the stress and anxiety that might make you restless at night

·         Exercise increases the blood flow to your skin, giving you a healthy glow on your face.

Precautions

Avoid activities that increase your risk of falls or injury, such as jumping or leaping. Even mild injuries to the stomach area can be serious for your baby. After the first 3 months of pregnancy, it's best to avoid exercising while lying on your back, since the weight of the baby may interfere with blood circulation. Avoid long periods of standing. When the weather is hot, exercise in the early morning or late evening to help prevent you from getting overheated. If you're exercising indoors, make sure the room has enough ventilation. Drink plenty of fluids, even if you don't feel thirsty.
Make sure that you're eating a well balanced diet. Normally, pregnancy increases your food requirements by 350 calories a day, even without exercise.

Listen to your body's warnings. Talk to your doctor if you have any of the following symptoms:

·         Blood or fluid coming from your vagina

·         Sudden or severe abdominal or vaginal pain

·         Contractions that go on for 30 minutes after you stop exercising

·         Chest pain

·         Shortness of breath

·         Headache that is severe or won't go away

·         Dizziness and nausea

Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts & drink plenty of water to avoid overheating and dehydration.

Do’s

·         Start with mild exercises.

·         Wear comfortable exercise footwear that gives strong ankle and arch support.

·         Wear a good fitting support bra to protect your breasts.

·         Choose exercises that do not cause pain or increased tiredness.

·         Take frequent breaks and drink plenty of fluids to avoid dehydration.

·         In case of shortness of breath or tiredness, rest immediately.

·         Relax and stretch before and after exercises.

·         Eat a healthy diet of fruits, vegetables and carbohydrates.

Don’ts

·      Lifting weights above the head and exercise that strain the lower back.

·      Exercising in hot or humid surroundings.

·      Exercising on unstable or uneven surfaces.

·      Hard contact sporting activities.

·      Exercising while lying flat on the ground as this reduces blood supply to the womb.

Avoid long periods of standing.

Before starting on any exercise program, however, you should consult with your doctor and make sure that the exercise programs are right for you.